Everything You Need To Know About Different Types Of Nuts

Did you know squirrels hide and then forget about half of their nuts? Wouldn’t you go nuts if you forgot the place you had kept your nuts? Nuts are such an important food that you cannot simply forget about. The benefits of having nuts are endless such as losing weight, lowering cholesterol and triglycerides, improving metabolism, reducing the risk of type 2 diabetes, inflammation, heart attack, and stroke; you name it! What don’t they do for you?

The nutritionists get really excited when they start talking about the nutritional properties of the nuts. Different types of nuts have different benefits, and their nutritional properties are different as well. Now, let’s explore more about the types of nuts and their benefits.

Types of Nuts

There are almost a hundred types of nuts in the world. However, a few of them are edible and more available than the others. The following list of nuts contains the most common and popular nuts that are eaten throughout the world.

Almonds

Chestnuts

Hazelnuts

Macadamia

Brazil Nuts

Cashew Nuts

Peanuts

Pecans

Pine Nuts

Pistachio

Walnut

Let’s Compare the Nutritional Values of the Nuts

The table describes the nutritional values of 1 Ounce (28 gram) of each type of nuts.

Type of Nut

Calories

(kcal)

Carbohydrates

(gram)

Protein

(gram)

Fat

(gram)

Saturated Fat

(gram)

Almonds

161

6.1

5.9

13.8

1

Chestnuts

68.6

14.8

0.9

0.6

0.2

Hazelnuts

176

4.7

4.2

17

1.5

Macadamia

201

4

2.2

21.2

3.5

Brazil Nuts

184

3.4

4.0

18.6

4

Cashew Nuts

155

9.2

5.1

12.3

3

Peanuts

158

4.6

7.1

13.6

2.5

Pecans

193

3.9

2.6

20.2

2

Pine Nuts

188

3.7

3.8

19.1

1.5

Pistachio

156

7.8

5.8

12.4

1.5

Walnut

183

3.8

4.3

18.3

1.5

Almonds

Almonds are the most popular type of nuts in the world. Though their origin is in the Middle East, all the people around the world eat them and use them in so many recipes. Densely packed with beneficial nutrients and vitamins, almonds are one of the healthiest types of nuts. 1 ounce (28 gram) of almonds contains the following major nutrients:

Nutrients

RDA

Vitamin E

37%

Manganese

32%

Magnesium

19%

Vitamin B2

17%

Copper

14%

Phosphorus

14%

Benefits of Almonds

Almonds have been proved to be beneficial in so many medical researches and by the testimony of the people who eat almonds regularly. Research shows:

Having almonds regularly reduce your blood sugar and insulin levels whether you have diabetics or not

It also reduces the risks of chronic diseases as these diseases are associated with high blood sugar and insulin levels

It also reduces the risks of oxidative damage

It ensures a healthier lipid profile and higher satiety levels

Caution:

Almonds are full of phytic acid. Phytic acid is an anti-nutrient which might block your absorption of minerals. So, don’t eat too many Eating a sensible amount of almonds will not create any problem.

It can also cause bloating if you have a problem with digestion. You should consult with a gastroenterologist if you face digestive problems after eating almonds.

Count the calories in almonds so that you don’t eat more than you need

How Many Almonds Should You Eat Daily?

20 almonds are the general estimate of almonds that you can include in your diet.

A Recipe for Having Almonds

This Classic Chicken Tetrazzini recipe takes less than an hour to prepare, and it is good for everybody in your family. Let’s see how to make it:

Ingredients You Need

4 cups milk

2 tablespoons chicken bouillon granules

4 cups diced cooked chicken

1 1/2 (8-oz.) packages vermicelli

1/2 cup butter

1 teaspoon seasoned pepper

2 cups freshly grated Parmesan cheese

1/2 cup all-purpose flour

1 (6-oz.) jar sliced mushrooms

3/4 cup slivered almonds

Now, follow the following steps:

Preheat your oven to 350° and prepare pasta according to your choice.

In the meantime, melt butter with low heat and whisk it in flour and pour the milk until it gets smooth. Whisk constantly and cook for 1 minute until the mixture is thickened and bubbly.

Remove or eliminate it from the heat and stir it in diced chicken that is Pour in sliced mushrooms and the hot cooked pasta in it

Spoon mixture into a baking dish and put the almonds in it. Then put 1 cup of Parmesan cheese in it

Bake it at 350° until it becomes bubbly. It takes approximately 35 minutes

Chestnuts

Chestnuts are different from other kinds of nuts as they are full of carbohydrate. Other nutritional properties of chestnuts are comparatively much less than the other types of nuts, but these nuts are very delicious in winter.

1 ounce (28 gram) of chestnuts contains the following major nutrients:

Nutrients

RDA

Vitamin C

12%

Manganese

17%

Vitamin B1

05%

Vitamin B6

07%

Copper

07%

Potassium

05%

Benefits of Chestnuts

Though chestnuts do not carry that much of nutrients as the other types of nuts, these nuts have some benefits too.

If you need carbs in your diet, chestnuts are a good option as they are very high in carbs

Caution:

As chestnuts have a high amount of carbs and a low amount of fat and protein, they cannot be regarded as a healthy source of fat and protein. So, avoiding chestnuts while you want to lose weight might be a good option.

However, if you want to taste them in winter, you might want to try running on the treadmill for a while to make a balance of your weight

How Many Chestnuts Should You Eat Daily?

You should eat fewer chestnuts if you want to avoid carbs. 10 chestnuts are the general estimate for you to eat daily.

A Recipe for Having Chestnuts

Roasted chestnuts are a popular ingredient in different kinds of dessert. Let’s see how to roast chestnuts:

Ingredients that you need

1 pound chestnuts

1 pinch ground cinnamon

1/4 cup butter

Salt to taste

Now, follow the following steps:

Preheat your microwave oven to 375 degrees F (190 degrees C)

Cut through the shell of each nut to prevent the nut from exploding

On the flat side of each nut, make a 1/2-inch crisscross

Bake them on a shallow baking pan for 25 to 30 minutes

Peel off the shell when they are cool

Put the nuts in a skillet and add butter and salt to it

Heat the skillet to melt the butter to be well coated around the nuts

Roast the nuts in the oven until they are golden

Spray some salt and cinnamon over them

Hazelnuts

Hazelnuts are one of the most popular types of nuts as they are delicious and can be used in all sorts of food and cooking recipes. Moreover, hazelnuts are one of the most nutritious and medically beneficial nuts that are most available.

1 ounce (28 gram) of hazelnuts contains the following major nutrients:

Nutrients

RDA

Vitamin E

21%

Manganese

86%

Vitamin B1

12%

Vitamin B6

08%

Copper

24%

Magnesium

11%

Benefits of Hazelnuts

Having hazelnuts regularly has very good effects against the cardiovascular diseases. The people who have hazelnuts regularly have improved arterial dilation. They also experience reductions in their LDL & triglycerides and increases in their HDL.

Another study shows that hazelnuts are beneficial to reduce the risks of having type 2 diabetes and improve the cardiovascular endurance

Hazelnuts exert significantly powerful antioxidant effects on the body, and they are a great source of polyphenols

Caution:

Though there is not much to be cautious about hazelnuts, they can cause allergic reactions like other nuts. So, if you are allergic to nuts, you must avoid having hazelnuts.

How Many Hazelnuts Should You Eat Daily?

20 hazelnuts are the general estimate of nuts that you can include in your healthy diet.

A Recipe for Having Hazelnuts

Roasted hazelnuts are a popular ingredient in different kinds of dessert. Let’s see how to roast hazelnuts:

Ingredients that you need

1 pound hazelnuts

1 pinch ground cinnamon

Salt to taste

Now, follow the following steps:

Preheat your microwave oven to 360 degrees F (180 degrees C)

Bake them on a rimmed baking sheet until their skin is cracked and glistening

Pour in the nuts a clean kitchen towel over a large bowl and allow them to be cool

Close the towel up and make a bundle

Rub the hazelnuts inside the towel so that their skin can come off in little flakes

Transfer the hazelnuts to from the towel making sure that the skin flakes don’t go with them

Then spray some salt and cinnamon over them

Macadamia

Macadamia nuts are as expensive as they are delicious. However, they are not that much of nutrient-dense as the other types of nuts. Macadamias are popular for their yummy and buttery taste that no other nuts can match.

1 ounce (28 gram) of macadamia contains the following major nutrients:

Nutrients

RDA

Phosphorus

05%

Manganese

58%

Vitamin B1

22%

Iron

06%

Copper

11%

Magnesium

09%

Benefits of Macadamia

The taste of these nuts is unmatched. There is no other tastier nut than macadamia. They improve the taste of everything you put them in.

Macadamia nuts are very low in carbohydrate and high in saturated fat. So, these nuts are a great source of healthy fat.

Macadamia nuts can also reduce inflammation and help with muscular strength and endurance after a strenuous exercise

Caution

Macadamias contain a high amount of fat, but they are relatively low in protein. So, eating macadamia can cause you to gain extra weight.

So, if you cannot ignore the taste of macadamia and want to eat them more, you should get on a rowing machine and lose the extra fat you get from them.

How Many Macadamias Should You Eat Daily?

15 macadamias are the general estimate of nuts that you can include in your healthy diet.

A Recipe for Having Macadamias

Chocolate-Macadamia tart is very delicious food to have as a dessert after dinner and lunch. Let’s see how to make it.

Ingredients that you need

1-cup heavy cream

½-cup chopped bittersweet chocolate (3 ounces)

2 cups macadamia nuts (10 ounces)

3 large eggs

1/2 cup pure maple syrup

1/4 cup sugar

1/2 teaspoon kosher salt

Now, follow the following steps:

Preheat your microwave oven to 325° F

Put butter a 9-inch pie plate

Microwave the chocolate and the cream in a heatproof bowl for 25 seconds until they are melted

Whisk them until they become smooth and allow them to be cool a bit

Put in the maple, sugar eggs, and salt. Then whisk them

Then pour them into the pie plate and insert the macadamias in them evenly

Bake the tart in the oven before the time the custard is set. It usually takes 40 minutes

Let it be cool

Brazil Nuts

Brazil nuts originated in Brazil and still mainly grow in the Brazilian forests. They are the biggest among all types of nuts. Besides, Brazil nuts are the greatest source of dietary selenium in the world.

1 ounce (28 gram) of Brazil Nuts contains the following major nutrients:

Nutrients

RDA

Selenium

767%

Manganese

17%

Vitamin B1

12%

Phosphorus

20%

Copper

24%

Magnesium

26%

Benefits of Brazil Nuts

Selenium is an important mineral for our health and Brazil nuts are the best and most available source of selenium in the world. Just 2 or 3 Brazil nuts can provide a huge amount of the mineral for your body as they are bigger than all other types of nuts.

Caution

Brazil nuts contain a large amount of phytic acid like almonds. Phytic acid is an anti-nutrient which might block your absorption of minerals.

The high amount of selenium in Brazil nuts causes the concerns of potential overdose and toxicity issues. So, you must eat a sensible amount of them because of the density of selenium and other nutrients they contain.

How Many Brazil Nuts Should You Eat Daily?

4 Brazil nuts are the general estimate of nuts that you can include in your healthy diet.

A Recipe for Having Brazil Nuts

You can have Brazil nuts by turning them into milk. These milk can be added to any kind of weight gainer shakes also as they are filled with nutrition and minerals.

Ingredients that you need

1 cup raw Brazil nuts (soaked for 3 hours)

3 cups filtered water

Pinch of Celtic sea salt

Now, follow the following steps to make the Brazil nut milk:

Soak the Brazil nuts in a glass or ceramic bowl with filtered water

Then add 1 teaspoon Celtic sea salt to the jar

Drain the soaking water from the nuts with a towel

To eliminate the anti-nutrients and enzyme inhibitors from the nuts, rinse them several times

Put the rinsed Brazil nuts, water, and salt in your blender and blend on high for about 60 seconds until it becomes smooth and creamy

Cashew Nuts

Cashew nuts generally come from Africa and Asia. Vietnam and Nigeria are the countries that produce and export most of the cashew nuts that are found in the western world. The cashew nuts are delicious and nutritious as well.

1 ounce (28 gram) of cashew nuts contains the following major nutrients:

Nutrients

RDA

Phosphorus

17%

Manganese

23%

Vitamin K

12%

Iron

10%

Copper

31%

Magnesium

20%

Benefits Cashew Nuts

Cashew nuts contain some health-protective compounds such as beta-carotene, zeaxanthin, vitamin k, antioxidants lutein, and oleic acid. Lutein and zeaxanthin are very significant for our eyesight, and they also help to protect against macular degeneration.

Cashew nuts also provide a significant source of copper, phosphorus, manganese, and magnesium. These nutrients help our body in numerous ways and help us to be fit always.

Caution

Cashew nuts are allergic to a lot of people. The allergic effects of cashew nuts can be even more severe than peanut allergies. So, avoid eating cashew nuts if you are allergic to any kinds of nuts.

Cashew nuts contain a higher amount of carbohydrate than the other types of nuts except chestnuts. Calories in cashews are also higher. So, you should avoid cashews if you are looking for a low carb diet. Otherwise, you might want to get on your exercise bike to lose the extra carbs you take with cashew nuts.

How Many Cashew Nuts Should You Eat Daily?

15 cashew nuts are the general estimate of nuts that you can include in your healthy diet.

A Recipe for Having Cashew Nuts

The following recipe is for making a creamy, protein-rich smoothie that will taste like a vanilla milkshake.

Ingredients that you need

1/3 cup raw cashews

1 banana

1 tablespoon pure maple syrup

1/2 teaspoon vanilla extract

1/3 cup water

Pinch salt

1 cup ice cubes (5-6 large cubes)

Now, follow the following steps:

Place all the ingredients in a blender

Blend before the time the mixture becomes smooth and creamy

Peanuts

Technically speaking, peanuts are a type of a legume. However, peanuts are regarded as one of the most popular and most common types of nuts. They can be eaten in various ways such as salted, roasted, or as butter. They are also very delicious and nutritious.

1 ounce (28 gram) of peanuts contains the following major nutrients:

Nutrients

RDA

Vitamin B3

17%

Manganese

24%

Vitamin B9

17%

Vitamin B1

12%

Copper

16%

Magnesium

12%

Benefits of Peanuts

The people who eat peanuts regularly experience increased serum level of minerals such as magnesium, and they also experience lower triglyceride levels

Peanuts are delicious and healthy. So, you get to eat more nuts if you choose this type of nuts. There are also a significant number of calories in peanuts, but you can eat the most number of nuts according to its calorie-count.

Caution:

Peanut is allergic to many people, and it can cause a very serious condition

Peanut allergy affects approximately 0.6% of children and 1% of infants. Sometimes it can also be fatal.

How Many Peanuts Should You Eat Daily?

30 peanuts are the general estimate of nuts that you can include in your healthy diet.

A Recipe for Having Peanut

Peanut brittles are a delicious food item that you can prepare at home with this recipe. Let’s see how to make peanut brittles.

Ingredients that you need

1 cup white sugar

1 cup salted peanuts

1/2 cup light corn syrup

1 teaspoon butter

1 teaspoon vanilla extract

1 teaspoon baking soda

Now, follow the steps to make it:

Put butter on a cookie sheet.

Mix the sugar and corn syrup in a 2-quart glass bowl and heat it in the oven for 4 minutes

Put in the peanuts and microwave on high for 3 and 1/2 minutes more.

Then put in butter and vanilla extract to microwave for 1 and 1/2 minutes more

Then put in the baking soda and bake them until it becomes light and foamy

Pour the mixture on the cookie sheet and spread it thinly

Allow it to be completely cool and then break into pieces to serve

Pecans are the most used nuts in baking and for desserts. They also taste indeed great on their own. They are also filled with nutrition.

1 ounce (28 gram) of pecans contains the following major nutrients:

Nutrients

RDA

Zinc

08%

Manganese

63%

Phosphorus

08%

Vitamin B1

12%

Copper

17%

Magnesium

08%

Benefits of Pecan

Pecans are the most antioxidant-rich nuts that are available to us. The antioxidants of the pecans are absorbable, and they help us to improve our body’s defense systems.

Daily consumption of pecans can reduce the triglyceride levels. Besides, it also increases high-density lipoprotein in the body.

Caution

Be aware of the risk of allergy pecans can produce. However, if you are not allergic to other kinds of nuts, it is highly unlikely that you will be allergic to

Pecans contain a significant amount of fat and calories. So, eating too much pecan will not help you to lose your weight.

How Many Pecans Should You Eat Daily?

15 pecans are the general estimate of nuts that you can include in your healthy diet.

A Recipe for Having Pecans:

Roasted pecan halves are used for any kind of cooking recipes that involve pecans. Let’s see how to make them:

Ingredients that you need

1 pound pecan halves

4 tablespoons salted butter

1 teaspoon salt

Now, follow the steps:

Preheat your microwave oven to 300 degrees Fahrenheit

Put the pecan halves on a cookie sheet and spread them evenly on the sheet

Butter the pecan halves

Spread a teaspoon of salt over the pecans

Put the sheet into the oven and bake the pecans for 10 minutes

Then stir them well

Bake them another 10 minutes until they become slightly brown

Then allow the pecans to be cool

Pine Nuts

Pine nuts are not that common as the other types of nuts that are mentioned in the list. Pine nuts are high in calories and have many other health benefits as well. They are also a great source of vitamins and minerals.

1 ounce (28 gram) of pine nuts contains the following major nutrients:

Nutrients

RDA

Vitamin E

13%

Manganese

123%

Phosphorus

16%

Vitamin K

19%

Copper

19%

Magnesium

18%

Benefits of Pine Nuts

Pine nuts are the best source of manganese

Daily consumption of pine nuts reduces the risk of obesity and keeps you fitter

Pine nuts also contain some great health-protective compounds that can increase your metabolism rate and make you fitter

Caution

Pine nut allergies can be prevalent, and they often cause anaphylactic shock. So, avoid pine nuts if you are allergic to any kinds of nuts.

Pine nuts contain a significant amount of fat and calories. So, eating too much pecan will not help you to lose your weight.

How Much Pine Nut Should You Eat Daily?

2 tablespoon of pine nut is the general estimate of nuts that you can include in your healthy diet.

A Recipe for Having Pine Nuts

You can use pine nuts to make delicious pesto that can be used in different kinds of cooking. Let’s see how to make pesto using pine nuts.

Ingredients that you will need

125g pine nuts

125g parmesan cheese (cut or prune into small chunks)

1 large or bulky bunch fresh basil leaves

1 clove garlic (crushed with the horizontal or flat side of a knife)

200ml extra virgin olive oil

Salt and freshly ground black pepper

Squeezed lemon juice

Now, follow the Method:

Put the pine nuts on a frying pan in the oven and toast them until they are browned and fragrant

Put the parmesan chunks in a blender and mix the basil leaves with garlic, olive oil, and toasted pine nuts

Sprinkle the salt and freshly ground black pepper on them

Blend them for a few seconds until it is smooth

Add the squeezed of lemon juice if you want and then taste the pesto for seasoning

Pistachio

Pistachios are quite different from other types of nuts as they generally come in their shell. The Middle East is the origin of pistachios. They are high in calories and protein.

1 ounce (28 gram) of pistachios contains the following major nutrients:

Nutrients

RDA

Vitamin B6

24%

Manganese

17%

Phosphorus

14%

Vitamin B1

16%

Copper

18%

Magnesium

08%

Benefits of Pistachios

If you replace carbohydrate-based snacks with pistachio snacks, it will reduce your circulating triglyceride levels

Pistachios may also help you with your exercise performance and improve your muscular endurance

Pistachios can also significantly reduce LDL-oxidation in the patients who have hypercholesterolemia

Caution

Don’t hurt your thumb when you are about to open the shell of pistachios

Pistachios can be allergic to a specific group of people who are allergic to other types of nuts

How Many Pistachios Should You Eat Daily?

30 pistachio kernels are the general estimate of nuts that you can include in your healthy diet.

A Recipe for Having Pistachio

Pistachios can be eaten with a whole lot of food and desserts. Having pistachios with ice-cream is a common recipe.

Ingredients you need

1 cup vanilla ice-cream

1 cup pistachios (roasted)

You can just put the roasted pistachios in the ice-cream and eat them with it.

Walnuts

Walnuts are the type of nuts that predominantly come from China. They are one of the most popular and delicious types of nuts in the world. Walnuts are usually used as a snack, but they are also used in various types of food.

Benefits of Walnuts

It also diminishes the risks of cardiovascular diseases and increases the lifespan

Walnuts are also rich in phytochemicals and healthy fats

Caution

Similar to the most of the types of nuts, severe allergies are possible with walnuts. If you are allergic to nuts, consult your doctor before having walnuts.

How Many Walnuts Should You Eat Daily?

9 walnuts are the general estimate of nuts that you can include in your healthy diet.

A Recipe for Having Walnuts

Chocolate walnut fudge is a delicious dessert that uses walnuts in it. Let’s see how to make chocolate walnut fudge.

Ingredients that you need

1/2 cup butter

10 large marshmallows

1 cup chopped walnuts

1 cup semisweet chocolate chips

1 teaspoon vanilla extract

2 cups white sugar

1 can of powder milk

Now, follow the following steps:

Put butter on an 8×8 inch dish

Put chocolate chips, vanilla, and butter in a mixing bowl

Mix the milk, sugar, and marshmallows in a medium saucepan over medium heat

Stir the mixture frequently and bring it to a boil

Then cook it for 6 minutes more in a low heat stirring constantly

Pour the other mixture over the elements of the mixing bowl

Beat the entire mixture until it loses its gloss and thickens up

Fold in the walnuts quickly and pour them into a prepared pan

Cool it in the refrigerator for several hours until it becomes firm

Despite some drawbacks, all types of nuts are a great source of nutrition, minerals, and vitamins. Their benefits are also countless. However, if you are looking for the most nutritious and beneficial nuts for you to eat every day, then almonds, Brazil nuts, and walnuts are the best options for you. They are full of healthy fats, and they contain significant amounts of polyphenols that help your body function without diseases.

From another point of view, if your priority is the taste, then no other types of nuts can match tastes of macadamia. Macadamias are the most delicious nuts in the world. However, macadamias are the most calorie-dense among all the types of nuts. So, don’t eat too much macadamia.